Join me for a transformative breathwork session to reset, refocus, and regulate your nervous system.

Sunday 15 June 2025

**Please arrive 15 minutes before to complete the waiver (for new participants), and get comfortable ready to begin at 1pm**

This guided experience blends science-backed insights into human anatomy and physiology with practical breathwork and cold water exposure techniques designed to reconnect you with your body, sharpen your mind, and regulate your nervous system. You’ll discover how your breath directly influences your physical and mental well-being—reducing stress, boosting performance, enhancing recovery, and supporting emotional balance. Whether you’re new to breathwork or deepening your practice, all are welcome.

What to expect

One of the most important parts of this session is understanding how and why breathwork works. Before diving into the practice, we’ll explore a 20–30 minute breakdown of the physiology and anatomy of breathing—including the role of the diaphragm, lungs, vagus nerve, and oxygen-carbon dioxide balance.

You'll learn how intentional breathwork influences:

CO₂ tolerance, which is directly linked to mental focus, emotional control, and physical endurance
Nervous system regulation, helping you move between sympathetic (stress) and parasympathetic (rest) states with more ease
Fitness performance and recovery, including oxygen efficiency, heart rate variability, and reduced inflammation

This education segment helps you get the most out of your practice—and gives you tools you can apply in everyday life, training, and high-stress situations. Returning participants will also benefit from new studies, breathing tools, and techniques introduced in each session.

We’ll also cover what to expect during breathwork—why tingling, temperature shifts, or emotional release might happen, and how each breath pattern impacts your body and mind. Knowledge is empowerment—and this foundation sets you up for deep, safe, and powerful self-exploration.

And then... we breathe.

Cold Immersion Science & Safety Briefing

Before stepping into the ice, we take time to understand how cold water affects the body and how to engage with it safely and intentionally. In this short pre-immersion session, we cover:

The physiological stress response to cold exposure
How to use the breath to regulate your reaction and stay calm
Benefits of cold immersion, including reduced inflammation, improved circulation, vagus nerve activation, and resilience building
Safety considerations (who should/shouldn't participate, how long is safe, how to enter/exit with control)

This knowledge ensures you’re prepared—physically and mentally—to get the most out of the experience, while respecting your body’s limits.

The Ice Bath Experience

You’ll then move into a fully supported guided ice bath session, where you’ll apply your breathing and mindset tools in real time. The cold becomes a space for clarity, calm, and empowerment. You'll be coached through the process with close attention to your breath, posture, and inner state.

Expect to emerge from the ice feeling deeply reset—physically refreshed, mentally clear, and emotionally grounded.

What to bring

Comfortable mat to lie on (yoga mat or thin mattress)
Pillow for your head and additional pillows if required for under your legs or back
Light blanket highly recommended as participants can often become cold during breathwork
Eye mask is optional
Bottle of water
journal (optional)
Swimmers
Towel
Warm clothes
keep cup for Cacao

About your host

Rachael Marshall, a proud resident of the Dayboro region, is a Certified Breathless Expeditions Level 1 Breathwork Instructor and Cold Water Immersion Instructor with a PhD in biological sciences. A dedicated breathwork and cold exposure enthusiast, Rachael has personally experienced profound benefits from these practices. Now, she is passionate about empowering others in the community with the knowledge and tools to enhance overall wellness, optimise performance in work and sports, and deepen their connections with family and friends. She uses powerful music and instruments to help you have a truly transformative experience.

If you have any questions please message Rachael via the Instagram page.

**IMPORTANT**

Before participating in the breathwork session or ice bath, you will be required to complete a waiver on site. Please review the following information carefully before proceeding to payment.

Health Considerations
Participation in breathwork sessions (including ice bath/cold exposure, where applicable) may not be suitable for individuals with certain medical or psychological conditions. Below is a non-exhaustive list of conditions that could possibly impact your ability to safely participate:

Cardiovascular problems
Abnormally high blood pressure
Aneurysms
Epilepsy or history of seizures
Heavy medication use
Severe psychiatric symptoms, particularly psychosis, paranoia, or bipolar disorder
Recent surgery
Glaucoma
Pregnancy
Unmanaged mental illness or lack of adequate support during an acute emotional or spiritual crisis

If you have asthma, please bring your inhaler. If you have any of the above conditions, please consult with your physician and the breathwork session instructor before participating. This list is not exhaustive. If you have any medical or psychological conditions not listed, or if you are uncertain about your health status, consult a physician before participating.